Getting ill while traveling is no fun, yet it happens all the time. Following these travel sickness tips could help prevent illness so you can enjoy the journey.

Airplane Germs

Airports and airplanes are petri dishes of germs from millions of travelers. Travel in the winter means more exposure to cold and flu viruses, bacteria abounds on handrails, elevator buttons and you will undoubtedly find yourself shoeless walking where many other feet have tread at the security area.

Give your immune system a boost before travel by regularly taking probiotics for optimal gut health and a stronger immune system. It is also helpful to increase your intake of vitamin C, a powerful antioxidant that has shown to help lessen susceptibility to bacteria and viruses. Also, consider vitamin D-3 supplements and zinc, known immunity boosters that can help fortified your immune system before you travel.

Wash your hands, a lot! Frequently washing your hands, especially before you eat or touch your face, is very important. Many germs and types of bacteria can live on handrails, elevator buttons, doorknobs and handles for hours. Use soap, wash for at least as long as it takes you to hum the happy birthday song under your breath; and when possible use a paper towel to open the bathroom door to exit.

If washing your hands is not an option, have a few antibacterial wipes in your carry-on to keep your hands clean.

Traveling across several time zones can leave you exhausted and cut into the enjoyment of your trip as you struggle to adjust. You can avoid the worst of jet lag by following a few simple guidelines.

The American Academy of Sleep Medicine recommends you stay on your home sleep schedule for trips lasting two or less days, regardless of the difference in time zones. This will minimize disrupting your internal sleep, bathroom, and eating schedule.

For longer trips, however, you should start slowly adjusting your schedule to the time zone you will be arriving at to start your trip or vacation. At least four days before your trip begins, shift your sleeping and eating times to match the time at your destination. Though it might be difficult, stay on the new time zone schedule as much as possible and try to go to bed when it gets dark there, not back at home.

Other things that can help are:

Opt for an overnight flight

Cut back on caffeinated foods and beverages

Drink plenty of water and other non-sugary fluids

Avoid alcohol for a few days and on the plane, it is a sleep disruptor

Light can be your friend against a jet lag foe. Exposure to bright natural light can help you stay awake and regulate natural secretions of melatonin in the brain. Exposure to light inhibits the brain from secreting melatonin, and when it becomes dark, it will trigger its release to help you fall asleep. Seek out bright light in the evening hours when traveling west and in the morning when you are east bound. Get as much sunshine as you can when you arrive at your destination to help you stay awake and adjust to a new sleep time.

Don’t DVT

DVT stands for deep vein thrombosis, which is a blood clot in a vein deep within a muscle, usually your calf or thigh. Prolonged sitting causes DVTs, like on a flight across the ocean, or several days on a train. If the clot breaks off it can travel to the lungs and cause a pulmonary embolism, which can be fatal.

Because of the danger in sitting too long, make sure you get up and move around whenever possible. Walk briskly to your gate, take the stairs, and on the plane or train be sure to get up frequently to walk to the bathroom and stretch.

Wearing compression garments can help. There are socks and even full length compression suits that can be worn underneath your clothing. The gentle pressure helps keep blood flowing and reduces the chance of developing a blood clot.

Our immune system is a complex army of warriors with different “weapons” patrolling the body to hunt down and kill invading bacteria and viruses. Unfortunately, as we age, it does too, and becomes weaker along with muscles, eyes, and everything else. Fortunately, there are immune boosters in your refrigerator called antioxidants that can keep your disease fighting warriors stronger for longer.

Antioxidants to the Rescue

What exactly is an antioxidant? Our bodies naturally produce free radicals as a result of exposure to environmental toxins like too much sunlight, cigarette smoke, radiation and even some prescription drugs. You also produce free radicals along with inflammation in the body when you exercise, become overly stressed, and as you age. Because free radical molecules are missing an electron, they seek out and capture electrons from other molecules turning them into free radicals, a process known as oxidation.

Antioxidants generously lend molecules missing an electron one of theirs without becoming free radicals themselves, thus halting the destructive chain reaction in the body. Left unchecked free radicals disrupt DNA and cause your cells to become weaker and weaker until they die. They are tiny superhero defenders of youth and vitality.

Antioxidants for What Ails You

Our immune system cells are as susceptible to free radical damage as any other kind of cell, and we need a steady supply to stay healthy. Incorporating antioxidants into your diet helps as an immune booster and assists your immune system to produce strong B and T lymphocytes, phagocytes and neutrophils.

Several of our organs play a key role in the immune system and also need to be constantly generating strong healthy cells to replace those lost to free radicals. Make sure you ingest plenty of antioxidants to boost your immune system to help stave off disease, and even slow down the aging process.

Fortunately, it’s easy to fill up on antioxidants. They are found in many of the healthiest and delicious foods available to us in abundance. Certain antioxidants are not being produced by the body, so you need to get them from you diet. They are:

Resveratrol – found in grapes, many vegetables, dark chocolate (cocoa) and wine. It also helps lower blood pressure, improves circulation, and reduces inflammation in the body.

Carotenoids- give certain foods their bright color like tomatoes (lycopene) and carrots (beta-carotene). They are converted to vitamin A, a powerful antioxidant, in the body.

Astaxanthin – a marine carotenoid that offers protection from ultraviolet radiation. It also has been found to slow down macular degeneration, reduce your risk of Alzheimer’s disease and dementia, several types of cancer and is a powerful immune booster.

Vitamins C and E – are generous electron donors and offer a host of other health benefits.

Best Sources of Antioxidants

Healthy and delicious foods can supply most of your antioxidant needs. You might also benefit from an antioxidant supplement to make sure you get adequate amounts daily. Be sure to add to your diet:

Most folks know that eating foods and taking supplements with antioxidants are good for them. Those critical nutrients found in vitamins like A, C and E are good for you, both inside and out.

Consuming antioxidants and skin health go hand in hand, so to speak, and in just a few easy steps you can keep your skin looking younger for longer.

1. Layer It On

We are exposed to sunlight from our earliest days of life. Wearing sunscreen religiously every day is the best way to protect your skin from the ravages of the sun. However, most of us tend to skip it now and then. And you may recall experiencing some sunburn back when you were just a kid.

Those dark spots, dry patches and wrinkles are the result of cell damaging free radicals, which are molecules that have lost an electron. Feeling bereft, these free radical molecules steal from healthy cells, which starts a chain reaction that eventually damages the cell leaving the evidence of their crime on your face in the form of wrinkles and sunspots.

If you neglected sun protection when you were younger, there is something you can do about it now. Eat foods and take supplements rich in antioxidants like vitamins A, C and E. They contain nutrients that generously give free radicals the electron they so desperately want, thus halting their cell damaging thievery and restoring healthy skin cells.

2. Don’t Fan the Flames

The body’s natural response to cell damage is to ignite a fire—such as inflammation—to try to destroy whatever is causing the trouble. Most people suffer from chronic inflammation caused by sun exposure, smoking, and consuming too many sugary foods and drinks, along with the daily activities of life.

Over time, the inflammation takes a heavy toll on the body, especially the skin, leaving it dry, red and sometimes with a pimple or two to add insult to injury.

Consuming antioxidants is like throwing a bucket of water on the fire. They quench the burn and help damaged cells repair themselves.

3. Eat Drink and Be Healthy

Here is a list of the top antioxidants that should be included in your healthy skin diet:

Lycopene

Known as a carotenoid, it is what gives certain food a red hue. Lycopene helps improve the texture of your skin by supporting collagen production (a protein that makes up the support bands beneath the dermis) while it reverses free radical damage that causes wrinkles. You can find it in cooked tomatoes, watermelons, grapefruit and sweet red peppers.

This essential nutrient is showing to be a powerful weapon in the war on aging. It works as an antioxidant and collagen booster to help reverse the signs of aging by smoothing out wrinkles and encouraging healthy skin cell turnover to shed those dark spots for clearer, younger looking skin. You can find it in citrus fruits like oranges, kiwis and strawberries.

Vitamin A

This antioxidant plays an important role in bone growth, reproduction and keeping the immune system healthy. It also helps undo the damage from sun exposure by neutralizing free radicals. You can find it in sweet potatoes, cantaloupe, and spinach.

Because too much vitamin A can be toxic, it’s best to get it from your diet rather than supplements.

Vitamin E

Since sun damage is the top producer of free radicals that damage skin cells, vitamin E is a critical antioxidant for skin health. When combined with vitamin C, it is very effective at protecting skin from UV damage by halting inflammation and limiting DNA damage. It is also known as a-tocopherol so check for it on the ingredients list when choosing an antioxidant-rich supplement. You can find it in abundance in foods like vegetable oils, nuts, seeds, asparagus and spinach.

Vitamin B3

Vitamin B3 is also known as niacin and has shown to be a powerful anti-inflammatory and antioxidant. It is especially helpful in getting rid of sunspots due to its depigmenting properties. Find it in pork, chicken and fish like tuna, farmed salmon and halibut or swordfish.

The Skin-ny:

Antioxidants and skin health are intertwined so if you want to keep your complexion radiant, eat foods rich in antioxidants and pop supplements with these essential nutrients.

From the time it sprouts on the head until it falls, human hair goes through three stages: the anagen (growing) phase, the catagen (transitional) phase, and the telogen (resting) phase. Typically, females lose 50 to 150 hairs daily as part of the normal shedding process, but a variety of influences may trigger more frequent hair loss in women or cause it to become thinner over time.

Some women suffer from a hereditary condition called androgenetic alopecia. Although it usually affects women in their 50s or 60s, it can happen any time. Normally, new hair is as strong as the hair that is shed, but in women with genetic hair loss, the new hair grows in finer and thinner. A variety of diseases also contribute to hair loss in women.

Hypothyroidism

The body depends on thyroid hormone for many functions, from metabolism and heart rate to hair, skin, and nail growth. When the body produces too little thyroid hormone, a number of symptoms can result like unexplained weight gain, fatigue, depression, and foggy thinking. In addition, skin becomes drier and hair and nails become more brittle and break more easily. Concerned women can visit a health care provider for a simple blood test to determine if they have hypothyroidism.

While the immune system protects most people from disease, in people with lupus, it turns on the body and attacks healthy tissues. Symptoms of lupus include a butterfly rash across the nose and cheeks, chronic fatigue, headaches, oral ulcers, and swollen, painful joints. It can also cause mild hair loss in women and men or more severe hair loss, accompanied by a rash on the scalp. To identify lupus, doctors may perform a diagnostic exam and take a blood test.

Polycystic Ovarian Syndrome (PCOS)

Up to five million American females suffer from polycystic ovarian syndrome, a condition which causes the ovaries to produce too many male hormones. Sometimes starting as early as junior high, this disease creates symptoms like acne, excessive facial hair, irregular periods, ovarian cysts, and hair loss on the scalp. Women concerned about PCOS can visit a health care professional for a blood test.

Telogen effluvium

Certain influences cause hair to shift more quickly from the growth phase to the shedding phase. Known as telogen effluvium, this phenomenon may result from pregnancy, major surgery, extreme weight loss, or high levels of stress. It can also be triggered from medications like antidepressants, beta-blockers, NSAIDs, and diuretics. To determine a relationship between hair loss and stress, pregnancy, weight loss, or medications, a doctor may conduct a thorough interview and check hair for club-shaped bulbs on the roots, an indicator of a completed cycle of growth.

The best course of action for women concerned about hair loss is to consult with a health care professional. Diagnosing the cause of female hair loss provides possible strategies for reversing the process and growing stronger, healthier hair.

From the time it sprouts on the head until it falls, human hair goes through three stages: the anagen (growing) phase, the catagen (transitional) phase, and the telogen (resting) phase. Typically, females lose 50 to 150 hairs daily as part of the normal shedding process, but a variety of influences may trigger more frequent hair loss in women or cause it to become thinner over time.

Some women suffer from a hereditary condition called androgenetic alopecia. Although it usually affects women in their 50s or 60s, it can happen any time. Normally, new hair is as strong as the hair that is shed, but in women with genetic hair loss, the new hair grows in finer and thinner. A variety of diseases also contribute to hair loss in women.

Hypothyroidism

The body depends on thyroid hormone for many functions, from metabolism and heart rate to hair, skin, and nail growth. When the body produces too little thyroid hormone, a number of symptoms can result like unexplained weight gain, fatigue, depression, and foggy thinking. In addition, skin becomes drier and hair and nails become more brittle and break more easily. Concerned women can visit a health care provider for a simple blood test to determine if they have hypothyroidism.

While the immune system protects most people from disease, in people with lupus, it turns on the body and attacks healthy tissues. Symptoms of lupus include a butterfly rash across the nose and cheeks, chronic fatigue, headaches, oral ulcers, and swollen, painful joints. It can also cause mild hair loss in women and men or more severe hair loss, accompanied by a rash on the scalp. To identify lupus, doctors may perform a diagnostic exam and take a blood test.

Polycystic Ovarian Syndrome (PCOS)

Up to five million American females suffer from polycystic ovarian syndrome, a condition which causes the ovaries to produce too many male hormones. Sometimes starting as early as junior high, this disease creates symptoms like acne, excessive facial hair, irregular periods, ovarian cysts, and hair loss on the scalp. Women concerned about PCOS can visit a health care professional for a blood test.

Telogen effluvium

Certain influences cause hair to shift more quickly from the growth phase to the shedding phase. Known as telogen effluvium, this phenomenon may result from pregnancy, major surgery, extreme weight loss, or high levels of stress. It can also be triggered from medications like antidepressants, beta-blockers, NSAIDs, and diuretics. To determine a relationship between hair loss and stress, pregnancy, weight loss, or medications, a doctor may conduct a thorough interview and check hair for club-shaped bulbs on the roots, an indicator of a completed cycle of growth.

The best course of action for women concerned about hair loss is to consult with a health care professional. Diagnosing the cause of female hair loss provides possible strategies for reversing the process and growing stronger, healthier hair.

Taking a pill to help you chill might sound appealing, but many prescription drugs have nasty side effects and are very expensive. Using herbs for stress relief is a lot less, well…stressful.

For centuries, herbs have been the cornerstone of good health. Many cultures have successfully used herbs as treatment for all types of medical issues. Unlike western society that relies on powerful mind-altering drugs to help with severe mood swings and depression, other cultures have often looked to the natural world for stress relief.

The Fabulous Five Herbs for Stress Relief

1. Ashwagandha

One of the most powerful herbs in Ayurvedic medicine, ashwagandha has been used since ancient times to treat a wide variety of conditions. It is most well-known for its restorative benefits. The name means “the smell of a horse” indicating it promotes the strength and vigor of a stallion.

Ashwagandha contains many potent medicinal compounds in the leaves and roots like:

Steroidal lactones – improve the power supply of nerve cells

Alkaloids – act quickly on the nervous system and can have a safe natural sedative effect

Choline - from the B vitamin family it has been shown to lower cholesterol and stave off cognitive decline by boosting brain function

Fatty acids – omega-3 and omega-6 are critical to proper development and functioning of the brain and nervous system

Amino acids – the building blocks of protein they play a crucial role in the development and maintenance of a healthy nervous system, immunity and brain function

Healthy sugars – for energy

2. Rhodiola rosea

This unique herbal remedy grows at high altitude in the sandy soil of artic areas of Asia. It has long been used as a treatment for fatigue and western medicine is prompting scientists to examine its health benefits more closely.

Rhodiola rosea has been showing great promise by decreasing the harmful effects of chronic, long-term stress on the body. It helps bring balance back to the sympathetic and parasympathetic nervous systems of the body.

In the modern world, we are often under constant pressure and stressed throughout the day. This leads to feeling edgy, tired and depressed. Rhodiola rosea seems to be able to help the body re-establish balance by influencing the brain chemicals serotonin (the “happy” hormone) norepinephrine (the adrenaline hormone) and feel good opioids called beta-endorphins.

In a Columbia University publication, rhodiola’s remarkable effect on the nervous system was described as “emotional calming.” Dr. Richard Brown stated that rhodiola “enhanced the healing properties of one’s own nervous system”

The health benefits of rhodiola rosea don’t stop there. Numerous studies have found it to:

Improve cognitive and memory function

Increase mental and physical resistance to stress due to fatigue

Reduce levels of C-reactive protein, and inflammatory marker that results from muscle damage due to physical exertion

Enhance sleep

Lessen depression symptoms

Keep blood sugar stable

3. Elueuthero (Wucha)

Elueuthero belongs to an amazing class of plants known as adaptogens. They are known for helping the body to adapt to environmental changes and reduce the effects of stress on the body. Other health benefits include:

Stronger memory and clearer thinking under stress

Sustained energy without the side effects of stimulants like caffeine that cause the jitters

Increased tolerance to heat, noise, strenuous exercise

Increased sexual vigor

Sleep aid

Elueuthero’s effectiveness at reducing stress is believed to come from the compounds it contains called eleuetherosides. These enhance the immune system by helping T-cells engulf harmful microorganisms, damaged cells and foreign particles in the body. It also promotes the formation of protective B lymphocytes that are critical to a strong immune system.

Holy basil is known to be a powerful antioxidant with antibacterial and anti-inflammatory properties as well. Modern science has been taking a closer look at this remarkable herb due to its great potential in relieving stress and promoting relaxation.

Like Eleuethero, holy basil functions as an adaptogen to enhance the body’s natural response to physical and emotional stress. It seems to be able to influence the secretion of stress hormones, corticosterone in particular. A rush of cortisol is good when an actual predator confronts you. However, work, traffic, and many other things keep us saturated with the stress hormone, and it wreaks havoc on the body.

Holy basil’s concentration of eugenol and caryophyllene release a pleasing and soothing aroma that has been shown to elevate mood. Eugenol also has shown to enhance mental clarity, something that can suffer during periods of prolonged stress.

5. Suma root

Suma root has been used for hundreds of years in South America to increase physical strength, boost energy levels, stamina and the immune system. It contains two anabolic agents, allantoin and ecdysterone, which have been linked to muscle growth and enhanced endurance.

It also is an herb for stress release known as an adaptogen. Packed with germanium, a potent immune booster and saponins, which have shown to improve immune function and lower cholesterol, suma root also has many important vitamins, minerals and amino acids.

A compound called beta-ecdysterone is also found in the herb and is showing great potential to treat sexual dysfunctions like impotency. This is most likely due to its ability to provide more oxygen to cells. This has the added benefit of improving circulation to all areas of the body including the brain, which improves memory and sharpens mental clarity.

Suma root is an effective herb to combat stress due to its ability to affect the adrenal glands, which produce adrenaline and corticosteroid hormones, the ones that are responsible for our “flight or fight” response. Suma root is effective at balancing these hormones in the body, which is important because constant long-term exposure to them causes many health problems.

Using herbs for stress relief has proven effective for thousands of years in many cultures. Finding natural ways to reduce stress are preferable to taking powerful prescription drugs with harmful side effects. Taking these five herbs to reduced stress and balance out mood swings is a safe natural way to combat the stressors of daily life without dangerous side effects.

All women have to go through menopause at some point in their lives. The unpleasant symptoms can make life difficult, but there are ways to deal with some of the worst side effects of menopause simply through your diet.

Increasing your intake of EFAs, (or essential fatty acids) is easy. Not only will you experience less severe menopausal symptoms, but the EFAs offer many other health benefits as well.

What Are EFAs?

Essential fatty acids are so named because your body cannot produce them naturally. The only way to get them is through your diet.

Your body cannot synthesize linolenic (omega-6) and linoleic acids (omega-3) that are critical to the normal functioning of all the tissues of the body. Without sufficient EFAs, you are at an increased risk for:

A study conducted by Italian scientist back in 2005 noted that women who ate a diet rich in omega-3 fatty acids reported a “progressively and highly significant reduction” in hot flashes. They concluded that this could be a result of the influence omega-3s have on nerve cell membranes, helping to reduce their sensitivity to hormonal fluctuations.

It has long been known that having an adequate intake of EFAs helps balance hormones, increase immune function, improve cardiovascular health and promote healthier skin and hair.

Happy Food

What you may not realize is that omega-3 fatty acid EPA helps the body produce adequate levels of serotonin, the “happy” neurotransmitter that greatly affects our moods. Depression and mood swings often accompany the hormonal changes you will be experiencing making EFAs an essential part of your menopause diet.

Brain Food

DHA is a natural brain booster. It keeps nerve cell membranes in the brain healthy, which means better cognitive function, and less memory loss.

The Menopause Diet

By incorporating foods rich in essential fatty acids into your diet, you can greatly reduce unpleasant menopausal symptoms and improve your health overall. It is essential that you get the right combination of omega-3s and omega-6s in your diet and that can take some research and planning. Omega-6 fatty acids compete with omega-3s for use in the body, so getting the right ratio of each is important.

DHA (omega-6) is found in animal foods like beef and pork and corn oils. These are generally plentiful in our diets and most Americans eat too many omega-6 foods when they should be eating foods with more omega-3 fatty acids like.

Flaxseeds and flaxseed oil

Walnuts

Canola, soybean, walnut oils

Fruits

Beans

Fish

Trying to get your EFAs in supplement form is not the most efficient way to up your intake of them. Besides the nasty fish tasting burps many pills cause, the fish oil molecules are highly unstable and can quickly decompose and release cell damaging free radicals.

Omega-3s for Everybody

Whether you are going through menopause or not, eating more food rich in the omega-3 fatty acids EPA and DHA just makes good sense.

You will look better, feel better and be more prepared to handle the hormonal changes when you eat more foods with omega 3 for menopause relief.

If the lack of energy is dragging you down you might want to consider two Brazilian superfoods to rev up your engine. Studies show that the acai berry and suma root provides energy-boosting nutrients that restore vitality and boost the immune system. (FYI, Acai is pronounced ah-sah-EE.)

Demanding careers, inadequate sleep, poor nutrition, excessive stress, sedentary lifestyles and constant exposure to environmental toxins are taking their toll and millions of people spend their days feeling tired and sluggish. Studies show that acai berries and suma root may be just what the doctor ordered for people suffering from a lack of energy.

The purple-black acai berry, which is sometimes called Brazilian palm fruit, comes from the acai tree that is native to Central and South America. The acai berry surpasses all other berries in its antioxidant density and it is one of the few fruits that contain omega-3 fatty acids to support brain and joint health. It has been lauded for centuries by natural healers as a healing, immune-boosting fruit that enhances energy levels.

Freshly picked acai berries have a short “freshness” window but they are available frozen, dried and in juice forms. Acai extract is an ingredient in many high-quality nutritional supplements.

Sometimes referred to as “Brazilian ginseng,” the suma root is another energizing superfood. Natives of South America have used it for thousands of years to increase strength and stamina. Suma root contains potent levels of vitamin B and electrolytes, both of which are potent natural energy boosters. It is also rich in immune-boosting nutrients including vitamins B, E and K as well as minerals and amino acids.

While fresh suma root can be difficult to find in some parts of the country, it is available in powdered or supplement form online and at natural health stores. It is also an ingredient in many nutritional supplements.

If you are among the millions of Americans who struggle with a lack of energy, considering using acai berries and suma root to boost your vitality. This duo packs a nutritional punch that will put the spring back in your step so that you can enjoy a vibrant life and live each day to its fullest.

Growing scientific evidence shows that it might be a good idea to add cranberry juice to your shopping cart the next time you see it in the supermarket. Known for their bold, tart taste, cranberries have gained an enviable reputation for a growing list of healthful properties. From their exceptional taste to their multiple health benefits, these delicious natural foods are truly one of Mother Nature’s superfruits.

Here are five great reasons to consider adding cranberries to your daily diet:

Urinary tract health - not only do cranberries taste good, they are also good for you, especially when it comes to promoting urinary tract health. Cranberries contain powerful natural compounds called proanthocyanidins (PACs) that keep harmful bacteria from attaching to your cells and flush them away instead, helping to cleanse and purify your body.

Heart health - cranberries are good for the heart because of their rich polyphenol antioxidant content. A recent study shows that children and adults who regularly drink cranberry juice have improved heart health profiles.

Immunity booster - according to a recent study, people who drink a glass of cranberry juice daily experience a boost in their immunity and have fewer cold and flu symptoms than those who do not drink cranberry juice.

Taste - cranberries are known for their unique flavor, vibrant color and ability to mix with flavors from sweet to savory. Cranberry juice can be sipped on its own or added to smoothies, cocktails, breads and desserts.

Adding cranberries to your daily life can be simple. Here are some simple, practical tips:

Breakfast - an energizing cranberry banana smoothie can provide a refreshing and nutritious start to your day. If you need something fast in the morning because you’re on the move, pour yourself a serving of cranberry juice instead.

Mocktail - refresh and refuel at the end of a long day by adding a splash of sparkling water and a touch of lime to an iced, tall glass of cranberry juice.

According to a 2010 study, poor lifestyle choices, including a diet low in micronutrients and minerals, inactivity, smoking and excessive drinking, all add up to a massive increase in the likelihood of death. Study researchers found that risk of ‘all-cause mortality’ (dying from any cause) rose 85% for people with any one of these risky health behaviors; and went up a massive 3.5 times in those who engaged in all four harmful activities. In fact, the combination of all four behaviors prematurely aged a person 12 years, in terms of mortality risk!

These results are not surprising, since each factor has shown an independent effect on mortality in prior studies. However, this study shows the heavy price people pay when they engage in two or more of these poor lifestyle choices.

On the positive side, even modest positive adjustments to any of these lifestyle behaviors are likely to have a significant impact on health.

This study analyzed results from the prospective Health and Lifestyle Survey, in which 4,886 participants aged 18 or older were followed over an average of 20 years. Individuals were scored for unhealthy behaviors, including:

Eating less than three servings of fruits and vegetables a day

Getting less than two hours of leisure time physical activity per week

Drinking more than 14 eight-gram units of alcohol per week for women or 21 units for men

Men were seen to be more likely than women to meet each of these unfavorable criteria. The effect on all-cause mortality was weakest for a nutrition-poor diet. Physical inactivity, current smoking, and high alcohol intake scored the highest. Cardiovascular deaths were higher with all four unhealthy behaviors, but significantly associated only with lack of exercise. Cancer deaths were significantly associated with both current smoking and inactivity. The greater the number of unhealthy behaviors, higher the overall death risk as well as specifically from cardiovascular, cancer and other causes of death.

Of these four unhealthy lifestyle behaviors, a nutrition-poor diet is perhaps the most common. A diet of overly refined, processed, overcooked foods and not enough fruits and veggies can deplete your body of the micronutrients and minerals it needs to function optimally, making you more susceptible to infections, premature aging and chronic diseases.

Fortunately, one simple solution is to include a high quality multivitamin supplement every day. Many unique formulas are now available that include natural probiotics and enzymes to help with digestion and overall metabolism; energy boosting ingredients; antioxidants to help fight off harmful free radicals; phytonutrients to balance pH and combat acid overload; immunity boosters to help your body fight off disease; and multiple anti-aging constituents to help you look and feel young again.

So why not include a daily multivitamin supplement in your routine, and take a positive step towards a healthy lifestyle?

It’s a new year, and perhaps you’ve decided to start an exercise regimen, or maybe you want to step up the one you’ve been doing. Whether you’re looking to increase your athletic performance or simply find natural ways to boost energy and combat the post-lunch “crash”, here are some of nature’s most potent and proven botanical energy boosters:

Licorice. Licorice rhizomes are rich in flavonoids and saponins (antioxidants). In their book THE HERBAL DRUGSTORE published in 2000, Dr. Linda B. White and medicinal plant expert Steven Foster recommend licorice as a tonic for the adrenal glands and to increase energy.

Siberian Ginseng. Siberan Ginseng is known as an “adaptogenic” herb for its ability to combat fatigue and stress. In his 2003 book MEDICAL HERBALISM: THE SCIENCE AND PRACTICE OF HERBAL MEDICINE," clinical herbalist David Hoffmann states that Siberian Ginseng is useful in cases of prolonged stress, exhaustion and overwork and is safe to take on a long-term basis.

Astragalus. Astragalus membranaceus is a perennial herb found throughout eastern Asia. A potent immune enhancer, Astragalus is also a powerful weapon against fatigue. Dr. Linda B. White and Steven Foster suggest using Astragalus tincture, tea or capsules to combat fatigue and help digestion.

Ginger. Because Ginger is so helpful to the digestive system, it helps you get the most energy out of the food you eat, and helps you get that energy faster. Herbs that help you digest your food will inevitably give you energy.

Visit your local health food store to find the various forms of these and other energizing botanicals. Before taking anything new, be sure to consult with your health care practitioner to make sure the herbs you choose will not worsen any health condition or interact with any medicines you are taking.

Whether it’s for business or pleasure, travel requires careful planning. That’s why we develop extensive to-do lists that include filling up the gas tank, making airline reservations, obtaining maps and packing suitcases. Unfortunately most of us make travel plans that provide little or no focus on the most important thing of all - our health.

While maintaining a strong immune system is critical for vibrant health every day of our lives, it becomes increasingly important when we are on the move. Travel can compromise the immune system because it upsets the internal body clock that regulates sleep, hunger and digestion. (This can be particularly troubling when you cross time zones.) Many travelers fall into poor eating habits and consume more caffeine and alcohol than their bodies can tolerate.

To further complicate matters, travel also means increased exposure to germs and viruses that thrive when people are hoarded together in cars, airplanes, buses or trains. Poor air circulation contributes to the spread of illnesses and doorknobs, counters, banisters and other surfaces are likely to be contaminated by germs.

With a little planning you can supercharge your immune system so that you can enjoy your travels and protect your health. One of the best ways to prepare your immune system for travel is to take nutritional supplements before and during your trip. Supplements containing green tea and resveratrol are particularly important. Green tea contains an agent called catechin polyphenol that is considered “jet fuel” for the immune system.

Resveratrol is another potent immune system booster that can help keep you healthy before and during your travels. This powerful antioxidant, which is present in red wine, fruit and the skin of grapes, is associated with a lower risk of developing cancer and other life-threatening diseases. Because it would be difficult to obtain optimal amounts of resveratrol from food and wine, many people use resveratrol supplements.

Many people also add probiotics to their daily regime before and during travel to prevent gastric distress. Probiotics, which are available from natural health stores, populate the intestinal tract with “friendly” bacteria that limits the growth of “bad” bacteria such as salmonella, clostridia and E coli.

The next time you make travel plans, make sure you take your healthy habits with you. Supercharge your immune system so that you can enjoy every second of your trip.

As the temperature drops outside, it’s not unusual for our immune systems to take a nosedive too. Luckily, you can stop that dive in its tracks with good, old-fashioned blueberries.

According to a December 2011 study from Applied Physiology, Nutrition, and Metabolism, blueberries are a powerful immune booster. Not only did they increase natural killer cell activity, but also reduced inflammation and oxidation.

While you likely know how to incorporate blueberries into your diet, here are a few novel ideas:

Toss into a salad with a little goat cheese and sliced almonds.

Place frozen berries in high-speed blender with water and a touch of powdered stevia for instant sorbet.

As flu season approaches, it’s a good time to assess your overall health regimen and adopt protective measures. The cold winter months are a time when we spend more hours indoors, surrounded by friends, family, schoolmates and co-workers with their myriad germs. Our exposure to sunshine often is diminished, which effectively depletes our body’s natural Vitamin D defenses.

Aside from frequent hand washing – recommended by health experts everywhere – there are steps you can take to support your body’s immune system in its constant battle against viruses and bacteria. Here are some suggestions:

Clean your stuff – Doctors and other health professionals know how important this is in preventing the spread of germs. Use an alcohol-based cleaning agent to clean surfaces you and your family frequently touch: doorknobs, countertops, faucet handles, kitchen appliances, cell phones, the TV remote. At work, make it a daily ritual to clean your computer keyboard, phone, and desktop.

Eat more onion and garlic – Both are rich in antioxidants and selenium, members of the Allium family known for its health-promoting effects. Garlic contains antibacterial and antiviral properties, so add it to your recipes in abundance. Supplements are a good idea, too.

Keep your head clear – Healthy mucus membranes and mucus flow help your body flush toxins. When your sinuses and throat feel dry, they’re more likely to attract and harbor nasty microscopic invaders. Avoid treating a stuffed nose with nasal sprays, which tend to dry delicate tissues (you can use a saline spray or flush with a neti pot containing a saline solution). Make good old-fashioned chicken soup a mainstay of your winter menu. Researchers are discovering what grandma suspected all along – the ingredients in chicken soup (stock, carrot, onion, and celery) might actually have a medicinal effect on the body’s immune system.

Get plenty of exercise – Just because it’s cold outside, that’s no excuse for cutting out your workout sessions. Exercise boosts the immune system by clearing out the lymph system. It also boosts mood which is a protective factor in the prevention of illness.

Cut down on sugar – Just a few grams can diminish your white blood cells’ ability to resist infections for several hours. If you must sweeten your food and beverages, choose stevia.

Sleep better – Keep your body’s melatonin levels in balance with regular, good quality sleep. The immune system works best when the body is well rested.

Keep stress levels in check – Another way to wreak havoc with your immune system is to walk around with high levels of stress and anxiety. Practice a few minutes of deep breathing several times a day. Laugh more. Play with your pet. Start and end your day with a brief meditation – there are many good books and CDs that will help you.

Helpful supplements – Probiotics attack pathogenic bacteria and support your body’s white cells in their reaction to invaders. Vitamin D3 will help balance appropriate levels to support immune system function. Echinacea and zinc help protect against colds. And Vitamin C is an essential year-round immune system booster.

Many of us were shocked and disturbed at the news of a young woman in Georgia who contracted a deadly flesh-eating bacterial infection from a cut on the leg. The bacteria was believed to be from river water into which she fell after cutting herself in a zipline accident.

A properly functioning immune system will take care of most exposure to bacteria, and a case like this is very rare. However, it is still wise to know the proper steps for cleaning minor cuts and scrapes as a first line of defense against bacterial infection. Take a look at the following recommendations:

Stop the bleeding. Minor cuts and scrapes usually stop bleeding on their own. If they don't, apply gentle pressure with a clean cloth or bandage. Hold the pressure continuously for 20 to 30 minutes and if possible elevate the wound. Don't keep checking to see if the bleeding has stopped because this may damage or dislodge the clot that's forming and cause bleeding to resume. If blood spurts or continues flowing after continuous pressure, seek medical assistance.

Clean the wound. Rinse out the wound with clear water. Soap can irritate the wound, so try to keep it out of the actual wound. If dirt or debris remains in the wound after washing, use tweezers cleaned with alcohol to remove the particles. If debris still remains, see your doctor. Thorough cleaning reduces the risk of infection and tetanus. To clean the area around the wound, use soap and a washcloth. There's no need to use hydrogen peroxide, iodine or an iodine-containing cleanser.

Apply an antibiotic. After you clean the wound, apply a thin layer of an antibiotic cream or ointment such as Neosporin or Polysporin to help keep the surface moist. The products don't make the wound heal faster, but they can discourage infection and help your body's natural healing process. Certain ingredients in some ointments can cause a mild rash in some people. If a rash appears, stop using the ointment.

Cover the wound. Bandages can help keep the wound clean and keep harmful bacteria out. After the wound has healed enough to make infection unlikely, exposure to the air will speed wound healing.

Change the dressing. Change the dressing at least daily or whenever it becomes wet or dirty. If you're allergic to the adhesive used in most bandages, switch to adhesive-free dressings or sterile gauze held in place with tape, gauze roll or a loosely applied elastic bandage.

Get stitches for deep wounds. A wound that is more than 1/4-inch (6 millimeters) deep (or is gaping or jagged edged and has fat or muscle protruding) usually requires stitches. Adhesive strips or butterfly tape may hold a minor cut together, but if you can't easily close the wound, see your doctor as soon as possible. Proper closure within a few hours reduces the risk of infection and scarring.

Watch for signs of infection. See your doctor if the wound isn't healing or you notice any redness, increasing pain, drainage, warmth or swelling.

Get a tetanus shot. Doctors recommend you get a tetanus shot every 10 years. If your wound is deep or dirty and your last shot was more than five years ago, your doctor may recommend a tetanus shot booster. Get the booster as soon as possible after the injury.

Many people mistakenly believe that colds and flu are inevitable when winter sets in. The fact of the matter is that there are many steps you can take to keep your immune system strong and your body healthy all year long.

1. One of the most important things you can do to ward off illness is to stay active. When it’s cold outside it’s harder to get motivated to go for a walk or for that matter, even a workout inside. But you can get exercise without having to endure the bitter cold. Check out your community recreation center for exercise classes or take a stroll at the nearby shopping mall. Avoid direct contact with germs on surfaces; use a gloved hand (or your scarf) to open the doors when you enter or exit public buildings.

2. During a recent interview, a well-known naturopathic MD revealed his secret to avoiding colds and flu while traveling around the world. He attributed his good health to washing his hands often. It’s hard to believe that something as simple as washing your hands can protect you from illness, but it can. So wash your hands often during cold and flu season.

Use warm water and soap; wash your hands, up to the elbows if possible, for 20 seconds. Rinse thoroughly to remove soap. Also, make sure the children in your life understand the importance of frequent hand washing.

3. Drinking plenty of fluids is another “stay-well” strategy for winter. Fluids, especially water, flush out toxins. The beauty of water is that it is readily available and it has no calories, salt or sugar. Bear in mind that fruits are comprised of 80-90 percent water, so they can be an excellent source for increasing the fluids in your diet.

4. According to the Centers for Disease Control and Prevention, 19 percent of adults use some form of herbs, botanicals and enzymes to enhance their health and boost their immunity. Consider adding supplements to your diet. Look for these popular immune boosters.

Vitamin C is especially helpful in strengthening the immune system.

Vitamin D is an effective dietary supplement that infuses your body with all-natural vitamin D. Vitamin D is essential for immune function and the metabolism of calcium. Without vitamin D, you would be susceptible to constant infection and your bones would be weak and brittle.

Zinc is a mineral that is needed for a healthy immune system and is often sold as an over the counter natural treatment for the common cold.

Echinacea is available as a dietary supplement that can be used to prevent or decrease the duration of the common cold.

5. It may surprise you to know that one of the most important things you can do to stay healthy is to nurture your mind, body and soul. Make sure you take time to pamper yourself. Indulge in a massage, a hot bath or an aromatherapy treatment session. Spend some quiet time with family and friends. Get plenty of sleep. Smile and laugh often. Focus on the positive people and events in your life.

Having a strong immune system is key to a healthy life. Being sick is no fun and during the colder months our immune system needs all the support we can give it. Certain natural supplements and vitamins are known to help counter bacteria and viruses and should play an important part in boosting your immune system this winter.

Provide Your Body with Good Nutrition
If you are undernourished, either generally or lacking specific groups of vitamins and minerals, your body will be susceptible to disease and sickness. Eat nutrient-dense whole foods and concentrate on eating five portions of fruit and vegetables every day. Avoid sugars and processed foods as they are known to decrease the function of your immune system and should be avoided at all costs if you are on the verge of sickness. Also drink plenty of clear liquids every day – water and herbal teas are best – to keep the body flushing out any toxins.

Get Plenty of Sunshine or Vitamin D
There is compelling evidence showing that colds and flu are related to a deficiency in vitamin D. Spending ten minutes in the sunshine each day, exposing arms and legs, is sufficient to allow your body to produce its own vitamin D. If you live in an area where that is not practical, then make sure you take a vitamin D supplement daily.

Take Vitamin E
Vitamin E naturally strengthens the immune system by stimulating the production of immune cells that create antibodies to fight germs and disease. In a study on vitamin E supplements conducted by Tufts University in Boston, the patients who received 200mg of vitamin E for four months produced more antibodies in response to vaccines for tetanus and hepatitis B than those who were given a placebo.

Consider Echinacea
Studies in Germany are way ahead of the U.S. and in double-blind, placebo-controlled studies Echinacea users had less frequent virus infections and less severe symptoms than those taking a placebo. Echinacea is most effective if taken when you feel a cold coming on, when you are under extra stress or when entering a situation that will challenge the immune system, such as returning to school after a break. A 300mg dose taken three times a day will be an effective natural immune booster.

Keep Active
Exercise helps boost the immune system as the increased blood flow stimulates all the body’s cells. Regular exercise allows the immune system to counter bacteria and viruses before they can cause problems, resulting in less colds, sickness and flu.

Get Plenty of Sleep
Your immune system will function best if you are well rested. During the cold and flu season your immune system is at its most stressed, so make a special effort to get plenty of sleep.

Manage Stress
Chronic stress is known to suppress the immune system. Studies have shown that people living stressful lives have a lower count of white blood cells, an indicator of a poor immune system. Laughter helps lower the stress hormones that circulate when you are under pressure, so make sure you laugh with friends or have a few good comedies to watch to boost your immune system and ward off illness the natural way this winter.

A healthy immune system is the body’s first line of defense against microorganisms that can cause disease, so it is important to keep it strong and healthy. As the immune system is not a single unit, but a complex group of components, this can sometimes be a challenging dance requiring balance and harmony. There is still a lot to learn about how to naturally support the immune system, but there are strategies that one can adopt to give the immune system a boost naturally.

Adopt a Healthy Lifestyle
Make healthy choices. Don’t smoke cigarettes, use alcohol in moderation, and eat a diet composed of fresh produce, whole grains, lean proteins and healthy fats. Make sure to exercise regularly, maintain a healthy weight, keep blood pressure under control and get a sufficient amount of sleep.

If your diet is occasionally lacking in some nutritional components, a daily multivitamin and mineral supplement can be helpful. Here are several specific vitamins, minerals and other supplements that may be promising for their potential effect on immune system support.

Vitamins

Vitamin A – Low levels of vitamin A have been linked with reduced immunity and an increased risk for infection. However, one study found that supplementation with vitamin A without a deficiency had no effect on T cell immunity in a healthy group of older adults.

Vitamin B6 – Research suggests that deficiencies in vitamin B6 can weaken immunity. Supplementation with moderate doses of B6 can restore immune function, but large doses provide no added benefit.

Vitamin C - Scientists have examined immune-boosting effects of vitamin C, but many of the studies have been poorly designed. It has been suggested however, that vitamin C combined with other nutrients may provide health benefits.

Vitamin D – Since it can be manufactured by the body with exposure to sunlight, this vitamin is really a hormone. Researchers have found that vitamin D signals an antimicrobial response to mycobacterium tuberculosis, the bacterium responsible for TB. Whether vitamin D has similar ability to fight off other diseases will be determined with further research.

Vitamin E – Research involving healthy individuals over age 65 has shown that an increase in vitamin E from 30 mg (RDA) to 200 mg raises post-vaccination antibody responses to hepatitis B and tetanus. However, these responses did not occur following the administration of diphtheria and pneumococcal vaccines.

Minerals
Selenium - Some studies have linked low selenium levels with a greater risk of bladder, breast, colon, lung and prostate cancers. A comprehensive, multiyear study is currently under way which is examining whether a combination of selenium and vitamin E might aid in the prevention of prostate cancer.

Zinc - This is a trace element that is essential for immune function. Low levels of zinc affect the ability of T cells to properly function. A word of caution: an adequate amount of zinc varies from 15–25 mg per day, but too much can lower immune response.

Other SupplementsGarlic - In laboratory tests garlic has proved successful in fighting bacteria, viruses and fungi, but there haven’t been enough human studies conducted to know whether this benefits people. One 2006 study on consumption of garlic and onion in southern European populations found a link between the frequency of garlic and onion consumption and a lower risk of some cancers.

Probiotics – The human gut is full of different types of “good” bacteria which aid in digestion. Researchers are finding evidence of a link between these bacteria and the immune system. It is now known that certain bacteria in the gut influence the development of the immune system resulting in an increase in certain T cells.

Probiotics like Lactobacillus and Bifidobacterium are beneficial bacteria that have been added to many dairy products, beverages, cereals and energy bars. Unfortunately, a direct connection between consumption of these products and improved immune response has not yet been made. Nor is it known if taking probiotics will replenish good bacteria destroyed through the consumption of antibiotics.

More research is needed regarding the effects of various micronutrients on the immune system. In the meantime, it is wise to maintain a healthy lifestyle and take a daily vitamin and mineral supplement.

The natural health solution bee pollen has been touted for its health benefits. Ancient Greeks and Romans called it “ambrosia” and “life-giving dust,” and there are some today who believe that humans could live on bee pollen alone.

Pollen is the seed or grain of a flower blossom. There are two kinds of pollen grains - anemophile and entomophile grains. Anemophile grains are those that cause allergies in people, and these are not collected by bees. Bees do collect the heavier and stickier entomophile grains which are chock full of nutrients. When combined with special digestive enzymes and nectar, bee pollen is formed.

Bee pollen contains vitamins, minerals, carbohydrates, fats, and it is a complete protein - packed with all 22 amino acids. It contains more protein per gram than fish or meat, which makes it a great choice for vegetarians looking for an all-natural supplement to boost protein consumption.

In addition to its “super food” status in terms of nutrition, bee pollen is said to be a natural solution for many health problems.

Important phytochemicals like lycopene and beta-sitosterol, as well as many flavonoids found in bee pollen have proven to slow growth of prostate tissue and reduce inflammation and pain.

It is said that bee pollen helps reduce cravings for alcohol and other drugs.

Bee pollen has been espoused to boost fertility in women and sexual potency in men.

As an immune system booster, bee pollen helps prevent communicable diseases, such as the flu and the common cold. It is even believed to slow the aging process.

Bee pollen is said to help reduce symptoms of depression.

Because of its detoxifying properties, bee pollen helps to lower blood pressure. It flushes impurities from the blood, allowing oxygen to reach body cells, including those in the brain.

Lastly, many people swear by bee pollen’s ability to help relieve seasonal-allergy symptoms. Allergies cause the body to release antibodies or histamines. Bee pollen contains quercetin, which is known for its power to neutralize histamine response, providing relief from inflammation caused by hay fever and other allergies.

The Journal of Allergy reports:
74% of hay fever patients experienced an average 75% improvement in symptoms when supplemented orally with bee pollen.

17.8% of those with hay fever and 33.3% of asthma patients experienced marked improvement with oral bee pollen supplements.

A study published in the Journal of Phytotherapy Research in April 2009 studied mice that were fed bee pollen. The researchers from the Juntendo University School of Medicine in Japan found that active mast cells were reduced depending on amounts of bee pollen in the diet – the more bee pollen, the better the result. Mast cells cause the production and release of histamines with exposure to allergens. Histamines trigger inflammatory responses such as itching, runny nose, sneezing and coughing.

With so many potential health benefits, it might be wise to investigate bee pollen supplements, but always check with a health care professional in advance.

Have you ever wondered what are the benefits and side effects of Echinacea, a natural vitamin supplement?

Echinacea, sometimes called cone flower, is a wildflower found mostly in meadows and wet valleys in the Midwestern United States. It is most known for its natural medicinal properties, but it is also commonly grown in gardens because it’s so pretty, with striking, purple daisy-like flowers. The natural medicinal properties of the plant are found in the flower, leaves and the root.

Echinacea’s Therapeutic Potential

Echinacea is a natural immune system booster. It stimulates white blood cells, which attack the viruses and bacteria that lead to illness or infection. Because of this, Echinacea is being researched as a potential benefit to people with AIDS, though it is not currently part of current AIDS treatment because its full effect on the immune systems of patients with AIDS is still not fully understood.

Echinacea is commonly used to treat acute respiratory ailments like colds. Some research has found Echinacea to be effective as an antiviral anti-bacterial and anti-fungal. In some parts of Europe, Echinacea is taken in an IV as supplemental treatment for some forms of cancer. Some European medical professionals also inject Echinacea to remedy urinary tract infections.

Many people have also used Echinacea externally to help skin conditions like eczema, psoriasis and insect bites. It has also been used as an ingredient in hemorrhoid treatments and to soothe sunburn.

Echinacea Side Effects and Precautions
In rare cases, some people experience allergic reactions, including rashes, increased asthma, and anaphylaxis. In clinical trials, the most common side effects were intestinal discomfort (pain, nausea) and dizziness. These side effects were generally mild and temporary.

Echinacea is available in whole herb or extract powder or liquid extract, either by itself or as an ingredient in a nutritional supplement. Echinacea can be purchased in most health food stores and some drug and grocery stores.